Is Seltzer Unhealthy to Drink? A Deep Dive into the Fizz

November 15, 2025 •

4 min read

According to a 2025 article in TIME, moderate daily consumption of plain seltzer water is likely safe for most people and can help with hydration. However, many still question the health implications, prompting the popular query: Is seltzer unhealthy to drink?.

Quick Summary

This article explores the health impacts of drinking seltzer, examining concerns about dental erosion, digestive issues like bloating, weight management, and risks from additives. It explains how to distinguish plain seltzer from flavored or sweetened varieties for healthier choices.

Key Points

Plain Seltzer is Healthy: Unsweetened seltzer water is just as hydrating as regular water and contains no sugar, calories, or fat.
Additives are the Risk: The primary health concerns with seltzer come from added ingredients like sugar, artificial sweeteners, and high levels of citric acid, which can be detrimental.
Dental Erosion is Possible: Due to its slight acidity from carbonic acid, plain seltzer can potentially cause minor enamel erosion over time, though it is far less damaging than soda.
Manage Digestive Issues: While some find seltzer aids digestion, the carbonation can cause bloating, gas, or worsen symptoms of IBS or GERD in sensitive individuals.
Check the Label: Always read the ingredients list to avoid varieties with hidden sugars, artificial sweeteners, or high sodium, which pose a greater risk to your health.
Moderation is Key: Enjoying seltzer in moderation and incorporating tips like using a straw or drinking with meals can help minimize potential dental and digestive side effects.

The Core Components of Seltzer: What Are You Really Drinking?

Seltzer water is essentially water infused with carbon dioxide gas under pressure, creating that familiar fizz. Unlike club soda, it contains no added sodium or minerals. Different from sparkling mineral water, the carbonation in seltzer is artificial, not from a natural spring. The health profile of seltzer varies dramatically based on whether you're drinking plain, unflavored varieties or those with added ingredients. Plain seltzer is calorie-free, sugar-free, and an excellent way to stay hydrated. Conversely, many flavored seltzers and hard seltzers contain artificial sweeteners, added sugars, or other ingredients that can introduce health concerns. This key distinction is vital for understanding the true answer to 'Is seltzer unhealthy to drink?'.

Potential Health Benefits of Unsweetened Seltzer

For most people, plain seltzer offers several health benefits when consumed in moderation, most notably its hydrating properties. Many find the carbonation more appealing than still water, which can encourage them to drink more fluids daily and improve overall hydration. Beyond hydration, some studies have shown additional benefits:

May Aid Digestion: Carbonated water has been shown to improve digestion in some individuals, potentially helping with swallowing ability and easing symptoms of constipation.
Can Increase Satiety: The bubbles can increase feelings of fullness after meals, which could help with weight management by curbing appetite.
A Healthier Soda Alternative: For those trying to kick a soda habit, unsweetened seltzer provides the desired fizz without the high sugar content and empty calories.

The Impact of Seltzer on Dental Health

One of the most frequent concerns regarding seltzer is its effect on tooth enamel. Carbon dioxide reacts with water to form carbonic acid, which makes seltzer slightly acidic, with a pH typically between 3 and 4. Enamel erosion can occur at these levels, though the risk is significantly lower than with sugary sodas, which have a much lower pH and contain fermentable sugars. Flavored seltzers are often more acidic due to added citric acid.

To mitigate dental health risks:

Use a straw: This reduces direct contact with your teeth.
Drink with meals: Eating stimulates saliva, which helps neutralize acid.
Don't sip all day: Prolonged exposure increases enamel wear.
Wait to brush: Wait at least 30 minutes after consuming to avoid brushing softened enamel.

The Digestive Effects of Seltzer

For some, seltzer can cause digestive issues, primarily due to the carbon dioxide gas. This can lead to:

Bloating and Gas: The bubbles can cause excess gas to build up in the stomach, leading to discomfort.
Acid Reflux/GERD: In sensitive individuals, carbonation can relax the lower esophageal sphincter, potentially triggering or worsening symptoms.

It is important to note that these effects are not universal. Many people with no pre-existing gastrointestinal issues experience no adverse effects and may even find seltzer beneficial.

Seltzer, Weight Gain, and Appetite

Plain seltzer water contains no calories and will not cause weight gain. The real risk for weight gain comes from varieties with added sugars or artificial sweeteners. While some early animal and small human studies suggested carbonation might increase the hunger hormone ghrelin, leading to increased appetite, these findings are considered inconclusive and require further research. The overall scientific consensus is that unsweetened seltzer is a better choice for weight management than high-calorie sugary beverages.

Risks Associated with Additives

While plain seltzer is generally safe, consumers should be wary of added ingredients. These include:

Artificial Sweeteners: Some studies have linked high consumption of artificial sweeteners to metabolic issues, altered gut microbiota, and potentially higher risk of certain chronic diseases, though evidence remains mixed and further research is ongoing. The WHO has advised against relying on them for weight control.
"Natural" Flavors: These can be a source of added citric acid, increasing the drink's acidity and potential for dental erosion. Always read the ingredients carefully.
High Sodium Content: Club soda, a close relative of seltzer, contains added sodium. Individuals watching their sodium intake should stick to pure seltzer.

Plain Seltzer vs. Sugary Soda: A Health Comparison


Feature	Plain Seltzer Water	Sugary Soda
Calories	0	Typically 150+ per 12oz can
Sugar	0 grams	30-40+ grams per 12oz can
Hydration	Excellent. Equivalent to still water.	Poor. Can contribute to dehydration due to sugar content.
Dental Health	Minimal risk of enamel erosion with moderate intake; risk increases with added citric acid.	High risk of enamel erosion and cavities due to high sugar and acidity.
Digestion	Can help digestion for some; may cause bloating or gas for others.	Can worsen digestive issues and contributes to empty calories.
Weight Management	Supports weight management as a calorie-free alternative.	High in calories and sugar, contributing to weight gain.

Conclusion: The Bottom Line on Seltzer

Ultimately, whether seltzer is unhealthy depends on the type you're drinking and your individual sensitivity. Plain, unsweetened seltzer is a healthy, hydrating, and zero-calorie beverage choice for most people. It serves as an excellent substitute for sugary drinks and may even aid digestion and satiety. However, for those with sensitive stomachs or dental concerns, moderation and mindful consumption (like using a straw or drinking with meals) are key. The primary health risks are associated with flavored or sweetened versions, which may contain sugar, artificial sweeteners, or high levels of citric acid, potentially leading to weight gain, metabolic issues, or increased dental erosion. As with any food or drink, reading labels and listening to your body's signals are the best ways to ensure seltzer remains a healthy part of your hydration routine. You can find more information on healthy drink choices from reliable health sources.(https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/is-carbonated-water-good-for-you)

Frequently Asked Questions

Yes, for most people, drinking plain, unsweetened seltzer every day is safe and can contribute to your overall hydration goals. However, if you experience bloating, gas, or dental sensitivity, it may be wise to moderate your intake.

Seltzer is slightly acidic due to carbonic acid, which can potentially cause minor tooth enamel erosion, especially in flavored varieties with citric acid. However, the risk is minimal compared to sugary sodas. Drinking through a straw or with meals can help protect your teeth.

Yes, the carbonation in seltzer can cause some individuals to experience bloating, gas, or indigestion due to the release of carbon dioxide gas in the stomach. This is particularly true for people with irritable bowel syndrome (IBS) or GERD.

Yes, plain seltzer water is just as hydrating as regular still water because its primary component is H2O. The bubbles do not diminish its hydrating qualities and can even encourage higher fluid intake for some.

No, plain seltzer does not cause weight gain as it has zero calories. Weight gain is only a concern with varieties containing added sugars, calories, or artificial sweeteners. Early studies suggesting a link to hunger hormones were inconclusive.

Flavored seltzers can be less healthy than plain seltzer, depending on the ingredients. Some use natural fruit essence which is fine, but others may contain added citric acid (increasing acidity) or artificial sweeteners, which carry their own set of health risks.

Yes. Seltzer is plain water artificially carbonated with no additives. Sparkling water can be naturally or artificially carbonated and may contain natural minerals. Club soda is artificially carbonated water with added minerals like sodium bicarbonate and potassium sulfate for a saltier taste.